Name: Playbook - Jordan Kilganon - Day 7 Upper Body Day - P2
Uploaded: 2024-02-21T00:36:27.592Z
Duration: 60 min
Description: Day 7 Upper Body Day - P2

Pull ups feels easier and easier each workout

Denis

Can do your sprints way before or after your upper body day if that’s what you prefer.

After your workout, let me know how it went and if you have any feedback! 

- Get 8+ hours of sleep

Shake Out

Cat Cow

Side to side: 10 total (5 to the right, 5 to the left)

Front to back: 10 total (5 to the front, 5 to the back)

Leg Swings

Do both sides.

1 rep: Hold abduction iso for 2-3s then release.

Abduction Isometric

5 reps each side.

Don’t hold the stretch for more than 2 seconds.

Soleus Stretch

Adductor Isometric

Slow and controlled on the way down, a bit explosive on the way up.

Bodyweight Squat

50% effort on the jumps.

Controlled on the way down and on the landings.

Squat Jump

See Demo Video.

Optional. Do it if you feel like you should after watching the Demo Video.

Reverse Step Up (OPTIONAL)

Leg Day Warm Up

1x30 yards @50%
1x30 yards @75%
2x30 yards @90%

Can do this at any time of the day.
Doesn’t need to be directly before your upper body workout.

Rest 1-4 minutes.

Sprint

Side Twist

Side Touch

Arm Circles

Arm Flies

5 each side.

Use a light-medium weight. Don’t go heavy.

Full exercise explanation in the Demo Videos section.

Rotator Cuff In

Rotator Cuff Out

Upper Body Warm Up

Med Ball Press Up

Bodyweight or assisted.

Explosive on the way up if you can.

Pull Up

Hip Flexor Exercise

See Demo Video.

1-3 reps from failure. Never break form. 

I want you to do this in a specific way.

Lay Down Leg Raise

Pallof Press

Do both directions.

Full exercises explanation in the Demo Videos section.

Stirring the Pot

Day 7 Upper Body Day - P2

1st day back after a month hamstring injury. Felt good and still springy. Even caught a lob off of 1 foot. Surprised myself .

MajinSK

Did behind the back, scorpion, 180 reverse windmill on 9 ft in one session

Tired 25 jumps 😮‍💨 but my very was 311cm, standing 2 feet. Lol. My running 2 foot is much better by 20 cm. Can’t wait to see the results after this month

Day 1 Jump Day - P2

This time around I’m doing the clean. Haven’t done them in a very long time so I’m excited to see the results this yields. Last time I did the Hex trap bar

Isaiah_p

Day 2 Leg Day - P2

Day 3 Upper Body Day - P2

Day 4 Rest Day - P2

Luis

I’m finding out the I jump higher off of two feet going left foot then right foot. My right right left is able 4-6 centimeters less.

Feeling pretty good. Practiced low rimming and technique and trying to get my bounce back since it’s warming up.

AJ Ackerson

Day 5 Jump Day - P2

Kael Chiche

By far for me the pistol squats are the most difficult, I’ve never been able to do them before bc of old injuries but I used a txr band for assistance, but it’s definitely better this time around than my first attempt

Day 6 Leg Day - P2

Day 8 Rest Day - P2

Worked on lob dunks today, felt springy once I started to warm I was jumping good, but unfortunately only completed 3 out of 25, I kept hitting the back rim

Already gained 2-3 inches on my vert in phase one and have gained an inch already at the start of week two for phase 2

Maxwell Valentine

First elbow hang on 9 ft rim and I did it twice and then did dirty cuff elbow dunk)

Day 9 Jump Day - P2

Day 10 Leg Day - P2

Day 11 Upper Body Day - P2

Day 12 Rest Day - P2

Had a good volleyball session and did some new dunks on 9" 10 with small ball(windmill and d tap)

My best low rim dunk sessio. Hit another variation of btb . a lot of elbow hangs. 180 pump reverse, scorpion and etc

Day 13 Jump Day - P2

Day 14 Leg Day - P2

Day 15 Upper Body Day - P2

Day 16 Rest Day - P2

329cm today, legs a little tired. Was down 3cm today but then played 1 on 1 and had a nice in game dunk…I’ll take it

Back at it, been sick for 2 weeks but still had my bounce. Let’s go!!!

Dylan Haugen

Day 17 Jump Day - P2

Felt good on the cleans, then the 1 jump felt less tired

Building back strength now that knee pain is basically gone!

Day 18 Leg Day - P2

Day 19 Upper Body Day - P2

I always forget to swipe on my rest day, but I promise i rest 🤣

Day 20 Rest Day - P2

It’s tough bouncing back from an injury, bc I see where I was last year. But I’m steady improving now. Only place to go is up

Did a lot jumps over people. It's so easy now

Grabbed rim for the first time today in Phase 2. I couldn’t even touch rim before the program.

Day 21 Jump Day - P2

Day 22 Leg Day - P2

Day 23 Upper Body Day - P2

Day 24 Rest Day - P2

Had a knee pain during the session. So I starting my knee rehab journey

Day 25 Jump Day - P2

I increased my vert by about 4.5 inches within 2 months! It’s a very in depth program that is absolutely worth the investment.

Day 7 Upper Body Day - P2

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